Get Fit for Ski Season: 6-Week Workout Plan Pt. 1

Are you one among the uncountable skiers UN agency hit the slopes laborious gap week solely to hobble around for the primary few days afterward? Here's a full-body physical exercise set up get your body in form for the complete season. this is often the primary week out of your six-week coaching decide to assist you become a stronger and injury-free jock.

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Wesley Arnett, Personal Trainer at Viking Power Fitness in Mile-High City, has trained skiers, recreational and skilled athletes for years. He says, "Often the massive muscles will take the constant motion and pounding of the legs, however it's obtaining the secondary muscles trained and conditioned to assist avoid injury."

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Arnett identifies the muscles utilized in skiing:

Quadriceps: "Quadriceps area unit in all probability the foremost used muscle cluster in athletics. These muscles hold you in position as you ski and supply protection for your knees. nice exercises for the quad embody squats and lunges."

Hamstrings and Glutes: "When athletics downhill, you sometimes hold your body during a flexed position, that is leaning forward from the hips. this needs nice strength from your hamstrings and glutes as they assist stabilize your body. Work your hamstrings and glutes with deadlifts, one leg dead lifts, step ups and hamstring rolls on a Swiss exercise ball."

Inner and Outer thighs: "Your inner thighs work like sin to stay your skis along. Your outer thighs keep your body stable and assist you steer. Some great exercises are side lunges, inner and outer pushes on the abductor and adductor machines, Swiss exercise ball squeezes for the inner thigh or sliding side lunges using disks."

Calves: "Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don't fall over (your boots help too). You can work this muscle by doing seated or standing calve raises."

Abs and Back: "As you're in a flexed, bent over position, your back has to work like a maniac to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work these muscles with exercises like bicycle crunches, V-ups, medicine ball twists, pully system wood chops, back extensions, lat pulls and dumb bell rows."

Arms: "Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps and triceps along with the rest of your body."
"This is an array of different workouts to do for the ski preseason and it is a great six-day workout for your week that includes one day of rest," says Arnett.